Matooke

Discover the rich, comforting dish of Matooke, a traditional Ugandan recipe featuring velvety mashed green cooking bananas as the star ingredient. This wholesome dish combines earthy bananas with a flavorful topping of sautéed onions and tomatoes, infusing each bite with a delightful balance of savory and subtly sweet notes. Prepared by boiling and mashing the bananas to a creamy perfection, Matooke is a hearty, gluten-free option that’s perfect for family meals or gatherings. Serve it warm with a drizzle of optional groundnut sauce for a nutty depth of flavor, or enjoy it on its own as a satisfying plant-based main. With its combination of simplicity, nourishing ingredients, and cultural authenticity, Matooke is an irresistible dish you’ll want to make again and again. Perfect for exploring African cuisine and bringing a taste of Uganda to your table!

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 4

Ingredients

• 12 pieces Green cooking bananas (Matooke)
• 4 cups Water
• 1 large, chopped Onion
• 2 medium, chopped Tomato
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil
• 1 cup (optional, for serving) Groundnut (peanut) sauce

Directions

Step 1

Peel the green cooking bananas by slicing off the top and bottom, then carefully slicing along the ridges to remove the peel.

Step 2

Place the peeled bananas in a large pot and add the water, ensuring the bananas are fully submerged.

Step 3

Cover the pot with a lid and place over medium heat, bringing to a boil.

Step 4

Reduce the heat to low and let the bananas simmer for about 40 minutes, or until they are soft and tender when poked with a fork.

Step 5

While the bananas are cooking, prepare the onions and tomatoes. Heat the vegetable oil in a separate pan over medium heat.

Step 6

Add the chopped onions to the pan and sauté until softened and golden brown, about 5 minutes.

Step 7

Add the chopped tomatoes to the onions and cook for another 5 minutes, stirring occasionally, until the tomatoes break down and form a sauce.

Step 8

Season the tomato and onion mixture with salt and set aside.

Step 9

Once the bananas are cooked, drain them, reserving some of the cooking liquid.

Step 10

Using a wooden spoon or a traditional matooke masher, mash the bananas until smooth and creamy. If the mixture is too thick, add a little of the reserved cooking liquid for a smoother consistency.

Step 11

Transfer the mashed bananas to a serving bowl and top with the tomato and onion mixture.

Step 12

Serve hot, optionally accompanied by groundnut sauce for enhanced flavor.

Nutrition Facts

Serving size	3478.1 grams (3478.1g)

Amount per serving	% Daily Value*
Calories	3795

Total Fat 150.50g	193%
Saturated Fat 28.60g	143%
Polyunsaturated Fat 17.00g
Cholesterol 0mg	0%
Sodium 5724mg	249%
Total Carbohydrate 612.30g	223%
Dietary Fiber 50.80g	181%
Total Sugars 327.70g
Protein 85.40g	171%

Vitamin D 0IU	0%
Calcium 313mg	24%
Iron 9mg	50%
Potassium 10308mg	219%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.7%

Protein: 8.2%

Carbs: 59.1%